In January 2016, my wife gave me a book of journal prompts and an empty journal.
Over three thousand days later, I’ve journaled every single day since then.
The journey to 3,400+ days of journaling didn’t happen overnight. It was a daily practice, a daily commitment, to write in my journal, and to keep doing it. At first, it was more challenging than enjoyable. But having a book of prompts to give me ideas to write about helped me get started and feel less intimidated by the empty page. It also gave me ideas for customizing my journal and making it my own.
The blank journal my wife picked out for me was Pantone branded and therefore very colorful. I love color, so this was very fitting. I continued purchasing this journal over and over until it went out of print, at which point I found another Pantone journal. I also have a selection of colorful pens. It took awhile to find the pens I liked the most, but once I figured that out, it was a pleasure to use my nice pens and colorful journal everyday.
To get started with journaling, however, you don’t need anything fancy. You don’t need a Pantone journal or colorful pens. You can use the cheapest spiral notebook you can find at a dollar store. You can journal digitally using Google Docs, or even by sending emails to yourself. A journaling habit has low barriers to entry. Sure, finding a medium and method you enjoy will help make it more fun and keep you going when you’re trying to establish a habit, but it isn’t necessary. You also don’t need to buy a book of journaling prompts. There are plenty of freely available prompts online. I’ll even include a few below to help you get started.
Early on, I started incorporating gratitude into my journaling, and this has remained as a daily practice. Some days, documenting my gratitude might be the only thing I write about. Having a daily gratitude practice helps orient my mind to find things to feel gratitude for. It helps me keep my eyes and mind and heart open toward feelings of gratitude throughout the day. Some days are easier than others, but that’s normal, and this, too, is important to document. A daily gratitude journaling practice helps illuminate the ebb and flow of daily life. And there’s no right or wrong about it either.
Do what makes sense to you. Your journal is for you. It is meant to help you. There is no grade or award or prize. The reward is inherent–how it helps you feel good about yourself and to feel gratitude for whatever life has to offer you.
Suggested Gratitude Journaling Prompts
What are three things you can see, hear, or touch right now that you appreciate?
Think about someone who made your day a little better recently. What did they do?
What small victory or accomplishment from yesterday are you grateful for?
Describe a moment today that made you smile, even briefly.
What is one skill or talent you possess that you are thankful for? How did it serve you today?
Consider a challenge you are currently facing. What is one thing you can be grateful for in this situation?
Think about a relationship in your life that you value. What specific qualities of this person are you thankful for?
What is one simple pleasure you experienced today that you might usually take for granted?
Reflect on a time when you received unexpected help. How did that make you feel, and what are you grateful for about that experience?
What is one thing you learned today, no matter how small, that you are grateful for gaining insight into?
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